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Wednesday January 2nd

Wednesday January 2nd

Warm up8 Minute EmomEven minutes 30 seconds bikeOdd Minutes 5 Air squats AND 5 burpeesGrab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom.

Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE SAME HEAVY WEIGHT for all 5 sets. you will want to build up to this. Do 3-4 sets at lighter weights first.

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively
low, so this is a good opportunity for intermediate athletes to get some
exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce
the load on the thrusters so you can do 30 unbroken.